Unlock elite-level AFL performance with science-backed benchmarks and drills. In this episode, we break down essential strength and power targets, including bodyweight-to-lift ratios and force plate metrics all through the lens of Microdosing AFL Strength Training. Learn what separates community, state, and AFL-level athletes and how Microdosing AFL Strength Training can help close the gap. You’ll also get practical tips on plyometric drills, loaded jumps, Olympic lifting alternatives, and how to fix your ground contact and jump height issues. Perfect for strength coaches, sport scientists, and developing athletes chasing explosive gains.
Microdosing AFL Strength Training
Understanding Strength Standards
To compete at an elite AFL level, strength benchmarks are essential. Lower body lifts such as the squat or trap bar deadlift should reach 2x your body weight. State-level athletes should aim for 1.5–1.9x, while community athletes may sit below 1.5x. However, if you’re under 18, focus more on consistent training and technique than numbers.
Measuring Explosive Power
Power is just as important as strength. Your power-to-weight ratio measured through countermovement jumps (CMJ) is key. Elite levels are defined as 8.0x body weight, state at 7-7.9x, and community levels below 7x. This reflects your ability to produce force quickly in actions like jumping, sprinting, and tackling.
Reactivity and Contact Time
If you jump high but spend too long on the ground, reactivity needs work. Improving ground contact time enhances speed and explosiveness. Skipping drills and single-leg forward hops are simple yet effective ways to reduce time on the ground while boosting reactive strength.
Projection and Power Output
On the other hand, if your ground contact time is short but jump height is lacking, focus on projection training. Exercises like depth jumps onto boxes challenge your ability to generate vertical force. Over time, gradually increasing box height helps reinforce both technique and power output.
Power Training Progressions
A well-rounded power routine combines Olympic lifts, loaded squat jumps, and band-assisted jumps. Together, they train the nervous system to fire explosively while minimizing fatigue. Sequence them smartly, starting with moderate-weight Olympic lifts and finishing with speed-focused band work.
Highlights of the episode:
✅ Strength benchmarks every AFL athlete should hit
✅ Why power-to-weight ratio separates elite players
✅ This skipping drill fixes slow ground contact
✅ Not jumping high? It’s a projection benchmark issue
✅ Three explosive lifts to skyrocket your power
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